Yancy Camp Workout 134

45min aerobic training zone pace run.
Every 5min mark: burpees x 5 & split squat jumps x 10 at 100% effort.
*The goal with this type workouts is of course to get strong aerobic capacity building training sessions in but to also force the body to recovery over and over again after spiking the HR.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast.
*If wearing a HR monitor (which I recommend), you can monitor each round and how long it takes your HR to settle back in to your pre burpee/split squat jump HR.

2nd phase: Finish w/15min tempo pace run immediately after finishing 45min 1st phase.
*Tempo pace is appx 85-90% of max HR, or if going by feel, comfortably fast but right on the verge of uncomfortable.

Bonus:
Burpee to pull-ups x 10 – after you finish your last pull-up, hang until forced to drop.
Bucket step ups x 20 (use a box or bench height that’s a little lower than your knee height)
Farmer’s walk x 60sec
Mountain climbers x 20
This completes 1 round. Continue repeating for a total of 5 rounds.